How many calories are in sunflower seeds?
Sunflower seeds: 1 handful of kernels (28 g) has 165 kcal and 5.5 g of protein. Per 100 g: 582 kcal.
Values for: kernels, dry-roasted, salted
Values are for the cooked food. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
1 handful of kernels (28 g)
165kcal
100 g
582kcal
Nutrients per 100 g
- Protein
- 19.3 g
- Carbs
- 24.1 g
- Fat
- 49.8 g
- Fiber
- 9 g
- Sugars
- 2.7 g
Is it a source of protein? Yes: 13% of its calories come from protein, so it meets the EU labelling criterion for “source of protein” (at least 12%; “high protein” needs 20%; Regulation (EC) No 1924/2006).
Servings and amounts
| Amount | kcal | Prot. | Carbs | Fat |
|---|---|---|---|---|
| 1 handful of kernels (28 g) | 165 | 5.5 | 6.8 | 14.1 |
| 50 g | 291 | 9.7 | 12.1 | 24.9 |
| 100 g | 582 | 19.3 | 24.1 | 49.8 |
| 150 g | 873 | 29 | 36.2 | 74.7 |
| 200 g | 1,164 | 38.6 | 48.2 | 99.6 |
Household servings are the weights given by the same source; the rest is scaled from 100 g. Weigh something else and the app does the maths.
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Frequently asked questions
How many calories are in sunflower seeds?
Sunflower seeds: 1 handful of kernels (28 g) has 165 kcal and 5.5 g of protein. Per 100 g: 582 kcal. Values for: kernels, dry-roasted, salted.
How much protein is in sunflower seeds?
1 handful of kernels (28 g): 5.5 g of protein. Per 100 g, 19.3 g, with 24.1 g of carbs and 49.8 g of fat. Is it a source of protein? Yes: 13% of its calories come from protein, so it meets the EU labelling criterion for “source of protein” (at least 12%; “high protein” needs 20%; Regulation (EC) No 1924/2006).
What are the macros of sunflower seeds?
Per 100 g: 19.3 g of protein, 24.1 g of carbs (2.7 g of sugars), 49.8 g of fat and 9 g of fiber.
Are these values raw or cooked?
Values are for the cooked food. They are for sunflower seeds: kernels, dry-roasted, salted. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
Are sunflower seeds fattening?
No single food makes you gain weight on its own: the day’s total does. 1 handful of kernels (28 g): 165 kcal, 8% of the 2,000 kcal used as the reference on food labels.
How do I know how much is on my plate without weighing it?
Eyeballing it is where manual counting breaks. With a photo, Renzy estimates the amount and the calories, and you correct whatever needs it.
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Source
USDA FoodData Central (SR Legacy), entry 169418
A specific product varies with variety, brand and cooking. If yours has a label, the label wins.
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